In combination with beta-carotene and vitamin E, it can protect against skin cancer and reduce sunburns. Other good sources of vitamin C include broccoli, peppers, grapefruit, oranges, and kiwi.

Eat this: Drizzle fresh strawberries with balsamic vinegar, sprinkle with minced basil, and top with a dollop of vanilla yogurt; dip strawberries in extra-dark chocolate; add sliced strawberries to a salad of arugula, spinach, and pine nuts.

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3 - Avocados are rich in fats that protect the skin cells from UV damage and inflammation, repair DNA, and enhance availability of sun-protective nutrients from other fruits and vegetables.

Other good sources include blueberries, red onions, red cabbage, and black rice.

Eat this: Cut eggplant into strips, toss with garlic, thyme, and olive oil, and roast until tender; halve and roast eggplants, then scoop the flesh into a food processor and purée with olive oil, tahini, lemon juice, and garlic; cut crosswise into ¼-inch slices and grill over hot coals, then sprinkle with minced rosemary.

7 - Carrots are high in beta-carotene, an antioxidant that can protect skin cells from UV damage and improve the health and appearance of skin.

Sweet potatoes, winter squash, mango, and dark leafy greens are other good sources.

Eat this: Use a vegetable peeler to make long ribbons from carrots, then toss with olive oil, balsamic vinegar, and pistachios; stem carrots and purée with cooked white beans and garlic for an easy dip; grate carrots and add to pancake batter, along with cinnamon, cardamom, and nutmeg.

Recipe

Lisa Turner is a chef, food writer, product developer, and nutrition coach in Boulder, Colo. She has more than 20 years of experience in researching and writing about clean, nourishing foods, and coaching people toward healthier eating habits.